Navigating ADHD: A Guide to Understanding, Managing, and Thriving
Attention Deficit Hyperactivity Disorder (ADHD) Awareness Month is recognized each year in October. ADHD Awareness Month is important because there are many stigmas and myths about what ADHD is and how it presents in individuals with the diagnosis. Let’s start by setting the record straight! ADHD is not only diagnosed in children who are “hyper,” “always bouncing off of the walls,” or “squirreling.” While it is often diagnosed in childhood, many individuals experience symptoms into adulthood. Symptoms of ADHD can present differently in adults and children as well as in males and females. People diagnosed with ADHD may not present as hyperactive at all and instead may have more of an inattentive presentation.
People with ADHD are not just lazy or using it as an excuse for laziness. ADHD indicates a dopamine deficiency or difficulties processing dopamine in the brain. This neurohormone is responsible for motivation and the reward system in the brain, which can cause people with ADHD to have a hard time completing tasks that are not preferred or interesting. Dopamine allows us to regulate emotional responses and take action to achieve specific rewards. On the other hand, people with ADHD can hyperfocus on tasks and activities that are highly interesting, stimulating or offer an intrinsic or extrinsic reward.
“ADHD is caused by bad parenting.” If you are a parent with a child diagnosed with ADHD, please hear me when I say you are not the cause of your child having ADHD. ADHD is a disorder caused by biological and various environmental factors. When examining the ADHD brain, researchers have indicated differences in brain structures and wiring that cause problems in parts of the brain responsible for attention, impulse control, and motivation. Parents can help their children manage ADHD symptoms more effectively by helping the child identify problem areas and triggers, break tasks into smaller steps, and establish predictable routines.
Understanding ADHD
Attention-deficit/ Hyperactivity Disorder, also known as ADHD, is characterized by a persistent pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or development. ADHD is not a reflection of intelligence; ADHD is a developmental disorder that causes difficulty in executive functioning. People with ADHD have impaired executive function, which is a part of the brain responsible for logic, reasoning, planning, problem-solving, and managing emotions. A person with ADHD may be diagnosed with hyperactive-impulsive presentation, inattentive presentation, or combined, meaning a combination of hyperactive-impulsive and inattentive type.
Managing ADHD through Self-Reflection and Observation
The first step in managing ADHD symptoms is to have a clear understanding of how ADHD impacts you personally. ADHD affects all individuals differently and requires a unique approach based on individual needs. Understanding how ADHD impacts you individually requires self-reflection, observation, and a lot of patience with yourself. Journaling is a powerful tool - to write down what you observe and learn about yourself along the process. After all, those of us with ADHD know how important it is to write things down! The following are a few helpful questions and writing prompts to get started:
What triggers or increases ADHD symptoms?
When am I most focused? When am I most distracted? What is the environment like?
What time of day am I most productive? What time of day do I struggle most with focus?
What worked today, and where was I effective?
Tips and Strategies for Managing Symptoms
Support Systems: We are not meant to go through hardships alone. Use your support system and/ or consider collaborating with a mental health professional to determine the best course of action to manage your ADHD symptoms. A common treatment for ADHD is Cognitive Behavioral Therapy, which helps to identify and challenge unhelpful thoughts and reframe them to be more helpful.
Establish Routines: Routines create predictability and structure. They are great for combining tasks and making tasks more manageable. Routines can help with time management when you carve out time for each task that needs to be completed. Try prioritizing tasks from most important to least important to evaluate what has to be done and what could be done later if time does not permit.
Organizational Tools: Writing things down on paper reduces the amount of importation in your brain. Making a list and creating visuals such as posted notes or using color coding can be helpful organization tools. Using a planner or Google Calendars can be helpful by having all of your responsibilities and tasks in one, easily accessible area. Breaking tasks into smaller, more manageable steps instead of looking at the big picture is helpful for people with ADHD and reduces the chances of going into freeze mode.
Minimizing Distractions. This will be much easier once you have self-reflected and observed what triggers or increases ADHD symptoms. Ensuring your environment is free from distractions is essential when working on tasks. Consider setting up a space in your home specifically for work and getting tasks done. Prepare the environment and set up everything you need to complete the task before starting the actual task itself to optimize focus.
Meditation and mindfulness help reduce stress and anxiety and return your attention to the here and now. These techniques can be used before starting the day as preventive measures and in situations where you feel overwhelmed. Focus on deep breathing, use guided meditation, go on a nature walk, or do yoga. It is helpful to link tasks as part of my routine. For example, I meditate or practice gratitude while showering. This accomplishes two goals simultaneously, making them feel less like a chore and more enjoyable.
Make yourself a priority. I know, I know, I used to hate when people would say this to me because, for a person with ADHD, self-care felt like just another thing to add to my already impossible to-do list. Diet and nutrition are essential for everyone, but especially for those with ADHD. Avoid excess sugar and processed food when possible, and stay hydrated! Dehydration can negatively affect concentration and focus, so it is important to remember to drink enough water. People with ADHD tend to have trouble falling and/or staying asleep. Prioritizing sleeping habits along with nutrition can help set yourself up for success. Remember, small changes can have a big impact.
Lean on self-reflection and observation, learn about what helps you sleep and what makes it more difficult to fall or stay asleep. For me, stopping screen time an hour before bed and getting all of the thoughts swirling in my head out and on paper significantly helps me fall asleep. Another strategy that is helpful for me is counting backwards from 100 slowly. You may have to go through the process more than once, and that is okay.
Celebrate small victories. ADHD can cause you to feel like wins are few and far between. Reward yourself when you complete tasks, no matter how small or big the task. This helps with motivation and dopamine, which we know is crucial for people with ADHD. It is pivotal to get into the habit of noticing small victories. I like to take a few minutes at the end of the day and ask myself, where was I effective today?
My Story
My name is Alyson Whitworth, and I was diagnosed with ADHD at the age of 15, but I struggled with symptoms long before being diagnosed. Throughout childhood, I struggled with retaining information, following along in class, hyperactivity, excessive talking, organization, and zoning out. I was high masking, meaning I was able to hide a lot of my ADHD symptoms from peers. I did this so as not to appear different from others. I was given medication but was never educated on ADHD or how to manage ADHD symptoms outside of medication. I went on to struggle through college and young adulthood. During this period of my life, my ADHD presented more as an inattentive type than hyperactive. I would freeze when trying to write papers and find myself procrastinating until the very last minute. I procrastinated, not by choice. I tried to start assignments early, but the fear of not doing it perfectly or thinking it could be done better kept me from starting the assignment at all. I didn’t know how to take notes that helped me understand what was important from the lecture. I thought everything was important, making it hard to study what was necessary. My brain made every task and assignment feel urgent, making time management incredibly challenging and impossible. My apartment was messy and dysfunctional, with doom piles of clothes in every corner. I lived paycheck to paycheck and impulsively spent money chasing dopamine to be left to deal with the anxiety when the thrill wore off, sometimes as quickly as the next day. I wanted so badly to be organized and routined, have structure and systems that worked, and create and stick to a budget, but it did not feel possible.
Fast forward, I am now 31 years old, and I have learned many things about ADHD and myself. I learned that breaking tasks into smaller, more manageable steps was crucial for my success. I learned to pair tasks and chores together, which made me feel like I had less to do. For example, I meditate or practice gratitude while taking a shower to accomplish two things at one time. I learned I need a private space or room to work without distractions or clutter. I learned that to complete a task, I needed to prepare and get all the necessary supplies before starting the task. Rewarding myself for completing small tasks helps me keep going and feels like a competition, which excites me. I learned to identify when I am hyperfocusing positively and productively versus going down an unnecessary and time-consuming rabbit hole.
I continue to learn and adjust my strategies and systems when necessary without harsh criticism or pushback. After having my first child two years ago, I had to change my routine and systems, which was extremely challenging, but thanks to CBT skills, I have successfully adjusted and adapted. I continue to remind myself that there are no two individuals with ADHD alike. I do not compare myself to others or shame myself for still having room to grow. It is important to laugh at yourself and find humor in what makes you unique and quirky. If you had told me 17, 10, or even 5 years ago that I would have a routine, a clean house, manage my emotions, and actually make it to the appointments I scheduled months ago, I wouldn’t have believed you. But here I am, doing the thing, standing in my light, and empowering others to do the same!
Whether you’re living with ADHD, know someone who is, or just want to learn more, your voice matters.
Educate Yourself: Learn about ADHD and its impact. Knowledge is the first step to understanding.
Spread Awareness: Share articles, resources, and personal stories to help others see ADHD in a new light.
Support Those Affected: Reach out to friends, family, or community members who may be navigating ADHD. Your support can make a difference.
Advocate for Change: Get involved with local organizations that focus on ADHD research, support, and education. Your efforts can lead to positive change.
Join the Conversation: Use social media to talk about ADHD and connect with others. Let’s create a community that values understanding and inclusivity!
If this resonates with you and you need support with an ADHD diagnosis, our therapists are here to help. Reach out today to schedule an appointment! Healing Happens Together.
